Exercise guide

How to do ab wheel rollout

Whole core · lats

Ab wheel rollout starting position — correct set-up before the first rep
Start
Ab wheel rollout finished position — the end of one repetition
End of rep

Step by step

  1. Kneel with the wheel under your shoulders, arms straight, abs braced and ribs pulled down.
  2. Roll forward slowly, keeping the hips and ribs locked in one line — no sagging.
  3. Go only as far as you can while keeping the lower back from arching.
  4. Pull back with your abs, not your arms, to the start.

The cue that matters

CueRange comes from your control, not your flexibility. Add an inch each week.
AvoidLetting the lower back sag at full reach — that's the brace failing and the spine taking the load.

Where this sits in the split

Open the full 6-day programme →